Hi all of you fitness lovers!

First, let me express how absolutely thrilled and grateful I am to be able to offer this amazing Yoga class to Kalona s community! I know that several of you have experienced a variety of Yoga philosophies and practices; therefore, I want to share just what to expect . As Kalona is a community filled with commuters, the classes will be held early in the morning to promote inclusion. Also, I am unable to share these classes in the evenings, due to my professional and family obligations. If you challenge yourself to rest a bit earlier than usual and rise a bit earlier than usual...what a GLORIOUS and HEALTHY way to kick off the day! This Yoga class is my own personal hybrid of several Yoga styles. I pull the heat and many healing poses from Bikram, the flow of Vinyasa, and the strength and stamina of Power Yoga. I encourage deep, fluid nasal breathing; but do not stress alternative breathing techniques. All are welcome and encouraged to attend. Even if Yoga is a new concept to you, please open your minds to the physical, mental, and emotional/spiritual benefits that this glorious practice can and WILL offer! However, please know that this is a cardiovascular workout. This class is designed and tailored to challenge you physically as well as mentally. You will be instructed and continually encouraged to go at your own pace, resting as often as necessary. You will learn to internalize; listen and respect what your body is telling you that it needs for those 45 minutes. Expectations are checked at the door :-) For convenience, the class is 45 minutes in length. Degree of lighting may vary; typically dimmed. Music will be incorporated. Please see below for Yoga Etiquette, What to Bring and Benefits of Yoga.

Blessings- Kimberly Tew, BSN RN

NOTE: It is always recommended to visit your family practice physician before initiating any new fitness class.

What to Bring:
1) Yoga mat, 2 towels, and blocks/strap (optional)
Mat: Please bring your own yoga mat if possible (limited supply provided). Towels: Bring a hand/face towel and a larger towel to lie across your mat if necessary to prevent slipping from sweat. I use an actual Yoga Towel, but a beach towel will do. I can promise you that you WILL sweat! Blocks/Yoga Strap: These blocks and a yoga strap will be much appreciated if flexibility is of concern. I will instruct how and when to use. If you are new to Yoga...please invest!
All supplies can be purchased inexpensively at your local Target/ Walmart or Scheels; however, I recommend purchasing a sticky mat. Please refer to the table provided below for purchase comparison.

2) Water
Please bring WATER!! Make certain to be WELL HYDRATED prior to and immediately following class.

3) Positive Energy
No explanation necessary :-)

Yoga Etiquette:
Before Class
No shoes, cell phones, keys, purses, bags, etc in room. Simply... yoga mat/supplies, water, and towels allowed in room. Refrain from talking upon entering the room. Many participants use this time to meditate and prepare for class. Have clean feet and be perfume free. Do not wear baggy clothes- wear light, form fitting clothes. Drink plenty of water throughout day before coming to class. Arriving hydrated is VERY IMPORTANT! Arrive on time (or 10 minutes early when possible). Do not talk during class. Please do not sit in the front row if you are new. Do not push too hard. Work on Part A before you move to Parts B and C. Rest often. Please refrain from leaving during class. If necessary, attempt to leave and return between poses. Classes are 45 minutes, including approx 5 minutes of Final Savasana (Relaxation Pose); please refrain from leaving during this most important time. Your body/circulation is returning to normal. Do not wipe the sweat- it s your body s natural air conditioner. Wiping off sweat will only disrupt your practice and encourage more sweat production for the body to cool down. Breathe. Nasal breathing. Keep your breath fluid and deep. IF and WHEN your breath is short and choppy, rest. Your MAIN GOAL of class is to REMAIN CALM and LESS REACTIVE in times of physical stress.

During Class

Following Class
Observe silence after the Final Savasana (relaxation pose)- this is a time of meditation for many. Leave room quietly. Respect others. Rehydrate. Have something with electrolytes. Coconut water is great, or simply a sports drink. Eat a light healthy meal. Enjoy the peace and energy that you have taken with you from class...and decide that you will be returning ;-)

BbEeNnEeFfIiTtSs OoFf YyOoGgAa:

Tones and strengthens all major muscle groups Increases balance, strength respiratory balance Promotes weight loss Strengthens and restores all systems of the body Reduces the risk of sports injury and accelerates recovery time Increases concentration and focus power Improves productivity and energy level Reduces the effects of stress Makes the skin glow Brings all systems into perfect balance, mind, body, and soul

BbEeNnEeFfIiTtSs OoFf HhEeAaTt:

Sweat and detoxification Focus and breath Flexibility Weight management Stress relief Immune system Joint lubrication Increased performance

Here is a chart I found online that might help you in your quest for the PERFECT yoga mat! material thickness weight length biodegradable odor soft traction durability price Gaiam PVC 1/8" light (2.2 lbs) 68" no no yes fair poor $22 Kulae tpECOmat TPE 1/8" light (2 lbs) 72" yes no yes good poor $39 Jade Harmony rubber 3/16" mid (4 lbs) 68" or 74" yes yes (rubber) no good good $65 Lululemon The Mat polyurethane, rubber 3/16" mid (5.5 lbs) 71" no slight (rubber) yes good good $68 Manduka PRO PVC 1/4" heavy (7 pounds) 71" or 85" no no no good good $94